january 21, 2022

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CrossFit Queen Creek – CrossFit


1:00 of Banded Glute Activation Then

20 Banded Good Mornings

20 Jumping Squats

10 A-Frame Toe Touches

10 Calorie Row

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

– Row: Staggering the start by 4 minutes should ease logistical concerns.

– Toes to Bar: Should not exceed 4 minutes to complete, or modify to kipping knee

raises or ab-mat sit ups.

– Wallballs: Should not exceed 3 minutes to complete. Scaled wallball is typically


– Cleans: Should not exceed 4 minutes to complete, and the sacred weights would

be 95/65lbs.

– Muscle Ups: Get as many as you can. If you have fit athletes who do not have the

muscle mastered yet, accumulate 20 burpee pull ups or chest to bar pull ups.

Metcon (Time)

For Time 15-20-25

Deadlifts 225/155lbs

Burpees to 12″ Target

– Deadlift: Should be able to perform their workout weight for a set of 20 when

fresh, without question.

– Burpees: Should not exceed 2:30 of work in any round. Reduce target height for

less experienced athletes.

Coach Focus: This is meant to be a true test of fitness that has something for both the bigger athletes and the smaller ones. Remind athletes that to truly be fit, you need to be able to burpee like the small athlete and move the barbell like a large one.